[Kuba]

When does it hurt exactly ?

Do you mean abductors ?

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[Kuba]

Progress bud

This is what this game is all about
Do better next time

Instead of falling into the misery use these feelings as fuel to drive success.

It’s what I have done all my life. This is exactly what helped me endure my first prep and many others. You can use it as fuel or as an excuse. Pick wisely

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[Kuba]

0.5 lbs per week over 35/40 weeks for a natural would be perfect in an ideal world

Ideal world doesn’t exist so roughly around the range of 0.5 to 1 lb per week maximum.

First 4 weeks post show aim
To have your bodyweight up by 5% to recover, then slower the better – this is only if you are legit in condition if you are not this is not required as this just means more fat you don’t need as you aren’t lean enough so key being honest with your self in this instance.

Small surplus over time is needed, anything fast is mostly fat gain.

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[Kuba]

Rest 262 holding, took pics and fuller but glutes are way leaner so I take it.

Sleep has been pretty shit last 3/4 nights but it’s ok don’t feel bad at all.

Increase in test certainly done the job, 262 is a great weight with this sort of condition for me so I am very very pleased with this.

Usual day today, plenty of client updates so very intense morning.

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[Kuba]

260s still but I did bump up my test and I do look fuller so il take it, check in pics tomorrow

Legs today

Progress across all lifts, hard session but a great one, I needed to be so fucking focused to get my work done today there was no stopping me.

Leg curl 3
Leg ext 2
Leg press 2
Calf 2
Rdl 1

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[Kuba]

You don’t need a cycle, you need to learn how to train hard first and be consistent with your diet & routine.

The reality is making progress for everyone is hard, it requires effort both in and outside of the gym. Effort and YEARS of consistency, issue is people want stuff to happen instantly and it just won’t happen.

You will need to do this for a long time to be remotely happy with your physique, trying to keep up with instagram ( comparing your self to others ) is a thief of joy, you will only feel more like shit about your self no matter how you look.

Appreciate where you are and where you have come from, think about progress you can make and set clear goals to focus on and pursuit mostly in the gym.

Reality is

You probably need to work harder
Diet harder
Commit harder

Effort x time x consistency = results. Simple as that

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[Kuba]

Progress

How are your sessions ? How are you recovering ? Are lifts moving up ?

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[Kuba]

Hello Kuba, hope you are doing well! I asked Jordan this in his log but I’m interested in your perspective as well!

When you assess if volume is spot on for you at your current split do you only go by the logbook (if it progresses) or if you are able to maintain a decent quality on all of the sets too?

Of course stuff at the end are gonna take a hit but there is a difference between that and just going through the motions I think.

I mean maybe after a certain point of volume you are still able to progress but the session feels draggy because sets are too many or you feel like you dont give 100% because the work is too much. Is there a point in that even though there might be progress happening in the logbook still? Maybe less volume where you are sure you can maintain quality and intensity is better?

Qualify of the sets does not differ if it does I fix it next session, quality is standardised

Volume is dictated by progress however it always lands between 70/85/90 sets per week

Less food / calorie deficit = less volume
More food more drugs = more volume

To a small degree , this doesn’t mean volume is crazy high this simply means layering on 1/2 sets here and there.

I don’t give a shit about anything but my progress in log book all my sessions last 2/2.5 hours even if it’s 10 sets I take my time my focus does not waver as I don’t fuck about on my phone I just train nothing else exists and my sets.

This is only an issue for those that train and spend half sessions looking for distractions

Appropriate volume is the answer l, some need more some need less

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[Kuba]

Drop Clen

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[Kuba]

Remove cardio
Bring calories back to maintance
Do steps only

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[Kuba]

I see! In a case of a higher carb intake then would you lower fiber (veggies mostly) too?

I advise keeping fibre intake consistent, no need to lower as your fibre should not increase during higher carb days.

This would only be problematic if someone is consuming too much fibre

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[Kuba]

Few nights of sleep a little rough, a lot of work load with peaking clients but that’s what we love! No issue with energy or training performance so we move

Weight 261 after high days so up a decent bit but the look overall is way better.

Push yesterday was epic, all lifts progressed and felt solid posed after and looked decent.

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[Kuba]

Kbb it’s only extra 200 carb, protein stayed same apart from post workout where I lowered protein by a tiny bit so 250g to 200

I see no reason to lower protein until higher carb days are heavy then I will but this only really plays a role when doing 1000g carb, other than that digestion should not be an issue in slightest

Marcus

I don’t do or use anything that I find isn’t helpful or good. This applies for training, food , Supps all recovery modality everything you see me do has benefit. So if I’m using them they are good to go my man.

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[Kuba]

Both coach and athlete are scumbags doing this

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[Kuba]

I don’t know how much honesty you want but you are not remotely lean enough at all. You are 15 pounds off here at least . If you asked some of the legit natural guys they may say your 20 pounds off . So I don’t know what really to say . If you aren’t fully committed to this show I would continue dieting for much longer and get in shape

Even if it’s amateur?[/quote]
You have 15/20 lbs to be in shape for any show bud, some amateurs get in better shape than most pros

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